Strict Gymnastics
0:00 – 6:00
:20 Second Wall-Facing Handstand Hold
2 Strict Ring Muscle-ups (Or Banded Strict)
6:00 – 12:00
1 Strict Chest to Bar Pull-up + 10m Handstand Walk
2 Strict Chest to Bar Pull-ups + 10m Handstand Walk
3 Strict Chest to Bar Pull-ups + 10m Handstand Walk
12:00 – 18:00
25 DUBS
:15 Second L-Sit on Rings
5 Tempo Ring Rows
Clean Technique
6 Sets:
1 Tempo Clean Pull
1 Clean Pull
Rest as needed between sets.
Conditioning
AMRAP 5:
Buy-In: 500 Meter Row
7 Squat Cleans 40/25kg
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Row
5 Squat Cleans (50/35)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (60/45)
25 Double Unders
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